A Whollata Tabata

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Herbie


> 4 PAX arrived with ideal PNW weather, 39 degrees with a few puddles from a nightly rain. No better way to close out the week than with a good old Lightning Rod beatdown. Herbie showed the squad how to never be late, being the first to arrive. Followed by Q, Bunny and Danish, who shoulder the load and helped bring the coupons to the LR. Get after it time!

Warm Up (Circle of Pain)

  • 5 minute Mosey
  • SSH x 10
  • Windmill x 10
  • Third Grade Exercise x 10
  • Monkey Humpers x 10
  • SSH x 10
  • Scissor Arms x 10
  • Slow High Knees x 10
  • Butt Kickers x 10

The Thang

Tabata Challenge (20 seconds on, 10 seconds off x 8 rounds)

Round 1

  • Merkins
  • Body Squat

Round 2

  • Shoulder to Shoulder Block Raises
  • Curls

Round 3

  • Plank Jack
  • Seal Jack

Round 4

  • Mountain Climber
  • Skater Hop

Round 5

  • Plank Alternating Arm Bench Taps
  • Plank Alternating Foot Bench Taps

Mosey for 5 minutes


> Big Bois x 15 (EC), Leg Raises x 15 (EC), Raised Arm LBCs x 15, Outlaws x 15 (each direction), Star Plank x 15

> MUMBLECHATTER: ‘Friday, Friday, Friday’ was yelled out to help push the idea that we almost thru the week! Quickly followed by Bunny saying he was earning his pizza tonight…which lead to a ‘Pizza, Pizza, Pizza’ war cry. Then in our best announcer voice shouting ‘Lightning Rod’. Classic Portland, things got weird as we pushed through the pain.


Jim Valvano’s 10 anniversary of ’83 Championship Speech, his last public speech

“Let me tell you what the ‘83 team means to me,” he began. “They are special not because they put that banner up there, they’re special because they taught me and the world so many important lessons.

“Number one, hope — hope that things can get better, in spite of adversity. The ’83 team taught us that when Dereck Whittenburg went down and everybody said there is no way we could win. A kid named Ernie Myers stepped in and we lost a few, then we won a few and then Dereck came back.

“One sportswriter said — I remember my favorite quote was that ‘trees would tap dance, elephants would drive in the Indianapolis 500, and Orson Welles would skip breakfast, lunch and dinner before NC State figure out a way to win the NCAA Tournament.’

“Well, this team taught me that elephants are going to be driving in the Indy 500 someday. They taught me to hope.

“The ’83 team taught me about dreaming, and the importance of dreams, because nothing can happen if not first a dream. If you have someone with a dream, if you have a motivated person with a goal and a vision, if you have someone who never gives up, who has great hope, anything can happen. That team taught me that persistence, the idea of never, ever quitting.

“Don’t give up! Don’t ever give up!”

Valvano spoke individually to every member of the sell-out crowd, whether he knew it or not.

“The ’83 team gave you hope, gave you pride, told you what hard work was about,” he said. “It gave you the meaning of believing in a cause.

“And lastly, what they taught me, which is so important, is to love each other. We don’t talk enough about that in sports, but I can tell you, if you ask me what was said along the line as we went down the row [to greet each player], that word love was used most of the time. As in, ‘Coach, I love ya.’ As in me saying, “Thurl, I love ya.’ And ‘Terry, I love ya.’ And ‘Whitt, I love ya.’

“They taught me what love means. When you have a goal, when you have a dream and when you throw in that concept of never stop believing and loving each other, you can accomplish miracles. And that’s what the ’83 team taught [us].”

> That’s a wrap, Lumbergh